Means of progressions.

[omfg]

I would just like to discuss about the various means of progressions. Bodyweight-wise of course!

I'm not just talking about:
military pushup
horizontal pushup
Pike pushup
headstand pushup
handstand pushup between chairs
i'm talking about the steps in between those.. before switching from pike pushups to headstand pushups, you need to get quite a bit better at pike pushups...

Let's name the best among them, possibly...


One would be doing for example 50 pushups and 25 pullups in as few sets as possible 3 times a week and adding
5 and 3 reps to each exercise weekly
Mon, wed, fri:
50 pushups 25 pullups week 1
55 pushups 28 pullups week 2
60 pushups 31 pullups week 3
65 pushups 34 pullups week 4
switch to more advanced exercises for fewer reps on week 5
start again

Tips?

[cathal]

once you can do 5-8 reps of pike pushups you should be able to squeeze out at least one headstand pushup. building up to high reps(eg 65 pushups) is unnecessary as most important thing that is required to move on to a harder exercise is strength which is gained from low,hard reps.

does this answer your question? i may have misinterpretated it

[omfg]

Yep, i was asking how YOU people progress in your exercises... 3 sets of 10, three times a week adding 1 rep to each set every work-out? Use low/med/high intensity workout and add reps/change exercises every work-out/week/month?

How do YOU progress? How do you measure your gains?

[cathal]

i work with an exercise that limits me to a 3x3 and i work with that exercise 1-3 times a week until i can comfortably complete a 3x5 workout. i dont add a rep every week as this would be progressing too fast-i usually add a rep every 2-3 weeks. once i can hit the 3x5 i add resistance or progress to a harder variation.
my goal is max strength however. if size is your goal you should work with slighly higher reps, 7-12 is best

[omfg]

That's interesting.. i could throw some one arm push-ups negatives 3x3 in my workouts and trying to work like you do and see the results... thanks!

Anyone else?

[Kanada]

damn man, 10 pushups is still hard for me because i make it that way. i'll do say 10 pushups, then right away 10 decline pushups. 7 sets of that. dips mixed with flyes. now that im at a gym again, i'll do 10 flies, 10 chest presses, then 5- 10 pushups. i try keep myself in the 10 rep range (can't you tell). for example i can easily do 20 chins, but if i do curls right before they become a shitload harder. or i'll do semi one arm chins.

the way im goin i'll be doin one arm chins as warm ups :shock: